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Sports, Sports Entertainment and FitnessTHIS SPACE OPEN FOR ADVERTISEMENT. YOU SHOULD BE ADVERTISING HERE!
Athletics, Hockey, Soccer, basketball, organize games/events, aerobics, nutritional supplements. Also the home for sports and sports entertainment threads.

Im a newbie to the gym, main goal is to be more physically fit, I wanna get some good cardio, and loose some weight, and also gain a lot of muscle. I do not care for abs or anything, I just want to be able to run and gain some muscle.

Okay, so weight goal was a bust, I am at 240 atm, i will check with my usual scale tomorrow.

But, i accomplished my bench goal and then some. I can do 245 3 x 8 now. I will set some goals for 2013 in the next thread.

-Trying to get to 180-190 this year and cut down next year.
-Start doing a lot more cardio this time around, in the gym and playing basketball.
-Hopefully be back at my old stats again Bench (2 plates) squad (2 plate 25s) deadlift (2 plate 25s+).
-overall eat a lot healthier and stop blazing.Posted via RS Mobile

-Weigh 150lbs, squat 315 for reps, deadlift 335 , bench 185 for reps.
Throw in some calves every leg day, focusing on broader shoulders, wider lats and traps.
Strength days for shoulder and back will always follow with high reps of pulldowns, rows, shoulder presses or raises.

For the year:

365 deadlift, 335 squat, 2 plate bench, OHP one plate. Run smolov at least once throughout the year

Through the year:

Throw in some calves every leg day, focusing on broader shoulders, wider lats and traps. I will bring out a wider chest; lots of work on "wide" look, or "built from the back".
Eat more vegetables and vitamin D, keeping warm, and not getting sick every month.